Beginner Fitness - Introducing 2 Types of Squats to Teach and Help the Beginner

If you are a beginner that is looking to learn how to execute the "squat" properly then this article is for you. Keep in mind that everything in exercise and fitness requires a learning process. You must progress properly by first learning the basics in order to develop good habits early to prevent major problems later! Check out these 2 great exercises that are wonderful in training proper squat technique.

1. Chair Squats-This is a simple exercise that involves executing a squat with the aid of a chair to help mark your range of motion. One of the biggest problems that I observe with people like the so-called "experienced" weight-lifters is that they have poor squat technique. One of the biggest flaws is that they lack a full range of motion. The chair squats are a sure thing to practice to prevent one from developing bad habits early. To start, just get a regular old chair. You want to stand in front of the chair with your feet shoulder-width distance apart probably with your heels lined up with the 2 front legs of the chair. Next you want to descend with your rear first going back slightly bringing your chest out over your thighs. You should keep your spine straight (Note: I said straight not vertical). You want to go far enough until your rear touches the seat of the chair before coming up.

2. Facing the Wall Squats-You have probably done or seen these with the person facing away from the wall. In this case I want you to face the wall. Your feet should be about 3-4 inches away from the wall. Now you want to squat with the same technique as described above in the chair squats. By facing the wall you will find that you have to descend in a very controlled manner so not to "headbutt" the wall or hit it with your knees. This will teach you great technique and strengthen your legs and back by controlling the motion of your body.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Leg Power - 2 Great Exercises to Develop Great Leg Strength!

If you want to develop animal-like leg strength and even want to learn a different way to do it rather than using the more traditional type of lifts like squats and cleans then you will like this article. Remember that to gain ultimate strength in any lift you have to learn and practice it with flawless technique. The following 2 exercises can be varied to a level of desired intensity.

Lift 1: (The One-Legged Squat or Pistol) Now this is a very difficult and challenging exercise to execute in the beginning. It is certainly something that has to be carefully practiced in order to obtain optimal results. This exercise can be practiced with the use of a chair or bench. You want to start by lifting one leg off of the ground in front of you and completing a squat on the other leg. Now this can be varied to the desired intensity a couple of ways. One you can use a different height chair or bench depending on how far you can take your range of motion. The other way is starting from a seated position and executing the concentric portion of the movement, or upward phase of the squat by standing up on that leg. The second variation is to actually put one foot on the bench and in a controlled fashion lower yourself until the leg that is hanging just touches the floor before coming back up.

Lift 2: (Flipping Tractor Tires) Did I just say "flipping a tractor tire?" Yes, I did. If you can get your hands on a commercial tractor tire and have an open field or area to play in then this is a tremendous way to build total-body strength and overall leg power! You can manipulate this lift several ways. First, you can simply stand outside of the tire squat to grab the edge and flip it over. You can add an extra dynamic by jumping up on the side-wall of the tire after the flip and back down in the doughnut hole of the tire, back to the opposite side-wall, and finally back to the ground on the opposite side.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!